Monday, 25 August 2014

STRENGTH:

4 sets of 7/13 (FS/BS) @ 65% of 1RM Front Squat

 

STRENGTH & CONDITIONING WOD:

For time:

400m Run

50 Double Unders

40 Wallballs 9/7kg

30 V sit-ups

20 T2B

10 Ring Dips

400m Run

Post results to comments.

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :30s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :30s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :30s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :30s until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover :30s until form/pace deteriorates, 50# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m, recover :30s until form/pace deteriorates

Bike (WED): Repeat 800m, recover :30s until form/pace deteriorates

Run (MON): Repeat 200m, recover :30s until form/pace deteriorates